The CC CrossFit Blog

Strength 5 sets of 1 High Hang Clean + 1 Hang Clean + 1 Full Clean WOD 4 Rounds 5 Deadlifts, 315/225 10 Bar Facing Burpees 15 C2B Pull ups 1 minute rest between Rounds

Strength Strict Press 5 sets of 3 reps WOD 3 Rounds 15 Thrusters, 95/65 60 Double Unders

Strength Back Squat 15-10-5 WOD 12 min EMOM odd: 15 Wall Balls, 24/20 Even: 15 KB swings 53/35

Workout 16.3 7-min. AMRAP: 10 power snatches 3 bar muscle-ups M  75 lb.     F 55 lb.

Strength Ring Dips 3 sets of ME WOD 5 Rounds 10 Power Cleans 135/95 8 Split Jumps(alt) 10 Knee to Elbow 8 Chest to Bar

Strength Front Squat 5 sets of 3 Reps; 3 sec pause @ bottom WOD 4 min AMRAP Row for cals rest 2 mins 4 min AMRAP 8 Wall Balls 20/14 4 Burpees rest 2 mins 4 min AMRAP 8 KB Swings 53/35 4 Burpees

Strength 10 min EMOM 1 Power Snatch + 3 OHS @ 65% WOD 12 min AMRAP 30 Double-unders 10 Power Snatch 95/65 30 Double-unders 11 Power Snatch 30 Double-unders 12 Power Snatch etc, etc, etc...

Strength 3 Position Clean (hang from power position – hang from just above knee – floor) + Jerk @ 80% of max for the complex WOD For time 400m Run 40 KB Cleans 53/35 400m Run 40 Pullups 400m Run 40 Abmat situps 400m Run 40 Thrusters 75/55 400m Run 40 Box Jumps...

Workout 16.2 4-min. AMRAP + bonus time: 25 toes-to-bars 50 double-unders 15 squat cleans* Time extends 4 minutes each time a round is completed.   * Reps decrease. Load increases.